As the weather cools down and comfort foods become more appealing, it’s easy to indulge in rich, hearty dishes that may be high in artery-clogging fats. These types of foods, often loaded with saturated and trans fats, can increase cholesterol levels and contribute to heart disease and weight gain.
This fall, it’s important to be mindful of the foods you choose to enjoy, avoiding those that may harm your heart health and waistline. It’ll also make it a lot easier to shed any extra weight before summer rolls around again!
We checked in with Valerie Maclin from Smaller U Weightloss and Kristin Carlino, a registered dietitian with Jersey City Medical Center, to learn about four foods to avoid this autumn because they can clog your arteries and lead to weight gain. She revealed that casseroles, turkey legs/bratwursts, pastries, and pumpkin spice beverages are the ones to steer clear of. Read on to learn more.
1. Casseroles
Casseroles often contain large quantities of saturated fats, calories, and sodium from ingredients like heavy cream, cheese, butter, and even processed meats. These rich, comfort-food staples can raise cholesterol levels and lead to weight gain, which puts added strain on the heart. Also, many traditional casserole recipes include things such as refined carbs (white pasta or breadcrumbs), which contribute little nutritional value.
"Casseroles and stuffing are packed with sarurated fat and sodium but little nutrition. I advise choosing lean proteins, heart-healthy fats like olive oil, and lots of veggies instead," Maclin says.
2. Giant turkey legs and bratwursts
Turkey legs, while leaner than some red meats, are often seasoned with high-sodium marinades and cooked with the skin on, which adds extra fat. Bratwursts, being processed sausages, are packed with unhealthy fats and preservatives that contribute to higher cholesterol levels.
Maclin says, "Giant turkey legs and bratwursts are overloaded with sodium, nitrates, and saturated fat. Smaller portions of lean meats or plant-based proteins are smarter options."
Choosing leaner cuts of meat or healthier alternatives can help protect your heart and keep your waistline in check.
3. Pastries
Fall pastries have a special place in everyone’s hearts! But many popular fall pastries can be artery-clogging foods as well. Treats like pumpkin spice donuts and apple fritters are often deep-fried and loaded with sugar and unhealthy fats, making them high in calories and saturated fat, which can raise cholesterol levels. Pecan pie bars, packed with butter and syrup, are rich in both saturated fat and sugar, contributing to unhealthy cholesterol and a bigger waistline. Similarly, cinnamon rolls are packed with calories and full of saturated fat.
And that’s not all. Even classic fall pies like pumpkin or apple, especially with heavy, buttery crusts, can add unnecessary fat and sugar to your diet.
"Pastries made from sugar, white flour, and trans fats promote weight gain and clog arteries. Choose whole grains, natural sweeteners, and dark chocolate to satisfy cravings without the damage," she notes.
Maclin further adds that you don't necessarily need to cut all of these foods out of your diet; instead, practice portion control. "Moderation is key. Pick one or two treats, but focus on balanced, minimally processed meals for most of the time. Small changes make a big difference. Home cooking is your best strategy," she says.
4. Pumpkin spice lattes
This one is a bummer, but that PSL you order during the fall can be adding inches to your waistline. These popular seasonal drinks are often made with whole milk or cream, sugary syrups, and whipped cream, adding significant amounts of saturated fat. Excessive consumption of saturated fat can raise LDL (bad) cholesterol, increasing the risk of clogged arteries and heart disease.
"A large pumpkin spice latte has nearly 500 calories and 63 grams of sugar," Carlino points out, noting that "The American Heart Association recommends no more than six percent of our calories per day come from added sugars," which means you should only consume about "25 grams of sugar per day," Carlino says.
"Adding a pumpkin spice latte (or any food for that matter) into your daily routine without compensating for the extra calories could, ultimately, lead to weight gain," she adds.
